amomono
New member
Oven Fried Fish Fillets
Low Calorie Recipe
Ingredients:
1 pound flounder or sole fillets
1/4 c. non-fat yogurt
1/4 cup plus 2 tablespoons breadcrumbs (I used Panko crumbs... very good)
2 tablespoons fresh parsley, minced
1/2 teaspoon paprika
1 lemon, cut in wedges
Directions:
Preheat oven to 450 degrees. Coat fillets with yogurt. Combine breadcrumbs, parsley and paprika, dash of salt and pepper in a shallow dish. Dredge coated fillets in breadcrumb mixture. Arrange fillets on a baking sheet coated with nonstick cooking spray. Bake 12 minutes or until fillets flake easily with a fork. Serve with lemon wedges.
This recipe serves 4.
This is the nutritional info before i substituted yogurt for the mayonaise... so it would be a bit less per serving...
Nutrition information per serving:
Calories: 177
Fat: 4.8g
Calories from fat: 25%
Cholesterol: 56mg
Protein: 23g
Carbohydrates: 10.3g
Fiber: 1.1g
Sugar: 1.1g
Sodium: 182mg
Dietary Exchanges: Fruit: 0.2, Bread: 0.5, Fat: 0.6, Very lean meat protein: 3.4
Low Calorie Recipe
Ingredients:
1 pound flounder or sole fillets
1/4 c. non-fat yogurt
1/4 cup plus 2 tablespoons breadcrumbs (I used Panko crumbs... very good)
2 tablespoons fresh parsley, minced
1/2 teaspoon paprika
1 lemon, cut in wedges
Directions:
Preheat oven to 450 degrees. Coat fillets with yogurt. Combine breadcrumbs, parsley and paprika, dash of salt and pepper in a shallow dish. Dredge coated fillets in breadcrumb mixture. Arrange fillets on a baking sheet coated with nonstick cooking spray. Bake 12 minutes or until fillets flake easily with a fork. Serve with lemon wedges.
This recipe serves 4.
This is the nutritional info before i substituted yogurt for the mayonaise... so it would be a bit less per serving...
Nutrition information per serving:
Calories: 177
Fat: 4.8g
Calories from fat: 25%
Cholesterol: 56mg
Protein: 23g
Carbohydrates: 10.3g
Fiber: 1.1g
Sugar: 1.1g
Sodium: 182mg
Dietary Exchanges: Fruit: 0.2, Bread: 0.5, Fat: 0.6, Very lean meat protein: 3.4
